Friday 020617

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

Hip opener


3 Rounds:

5 Back squats, adding weight each round

3 Strict pull-ups

200m Row

Fitness & Performance

Zembiec (Time)

5 Rounds for time of:

11 Back Squats, 185#

7 Strict Burpee Pull-ups

400m Run
In honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during a firefight on May 11, 2007
To learn more about Zembiec click here
Back squat weight is 85/55kg

Extra Credit

STR: Power Snatch (3-3-3-3-3)

SKILL: Metcon (Time)


GHD Sit-ups

Weighted hip extensions 20/15kg

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